WODs | Raise the Bar Fitness

Olympic Weightlifting

Saturday, August 2nd, 2025 - Olympic Weightlifting 228.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Single Arm Strict Press
C) 10 Band Good Morning
D) 10 Hips CARS or 90-90 Hip Rolls

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 3 Jerk Drive + 2 Split Jerk
B) 3 sets: 3 Tall Muscle Snatch + 3 Tall Power Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Muscle Clean + 3 Tall Power Clean

Split Jerk Work

E1:30MOM5
1st set: 3 Jerk Drive + 1 Split Jerk
1st set: 75%
TOTAL 4 REPS
Then…
TOTAL 2 REPS
2nd to 5th set: 1 Jerk Drive + 1 Split Jerk
2nd set: 80%
3rd set: 85%
4th set: 85%
5th set: 85%
% of Split Jerk

Snatch Work

E1:30MOM5
1 Power Snatch + 1 Mid-Hang Power Snatch
TOTAL 2 REPS PER SET
1st set: 75%
2nd set: 80%
3rd set: 85%
4th set: 85%
5th set: 85%
% of Power Snatch or Snatch

Strength

Friday, August 1st, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift

Accessory

6 Reps: Barbell Romanian Deadlift / Every 2.5 Minutes On the Minute
6 Reps: Dumbbell Suitcase Squat / Every 2.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every 1.5 Minutes On the Minute
10 Reps: Farmer Carry March / Every 2 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Deadlift

Every 3 Minutes On The Minute x 3 Rounds
1 Rep @ 90% 1 Rep Max Or An Easy/Moderate Weight

Bootcamp

Friday, August 1st, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
10 Bicep Hammer Curls
15 Sit Ups
200m Run

Deadlift

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

Notes

Movement Prep
1 Rounds (Modify And Repeat As Needed)
10 Double Dumbbell Hang Clean
5 Toes To Bar

For Time ~ 15 Minute Time Cap

COMPETITIVE

100m Farmer Carry (40/30)
30 Double Dumbbell Hang Clean
15 Toes To Bar
30 Double Dumbbell Hang Clean
100m Farmer Carry

PERFORMANCE

100m Farmer Carry (30/20)
30 Double Dumbbell Hang Clean (C: 40/30)
15 Hanging Leg Raises
30 Double Dumbbell Hang Clean
100m Farmer Carry

LIFESTYLE

100m Farmer Carry
20 Double Dumbbell Hang Clean (C: 40/30)
20 Seconds Dead Hang
20 Double Dumbbell Hang Clean
100m Farmer Carry

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Forward Fold X 30 Seconds
Arm Across The Chest Shoulder Stretch X 30 Seconds

Bootcamp

Thursday, July 31st, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
12 Ring Rows
12 Air Squats
24 Mountain Climbers

WOD

Workout Format

AMRAP 15 Minutes

Competitive

1200m Row
100 Goblet Lunges (30/25)

Performance

1000m Row
100 Goblet Lunges (25/15)

Lifestyle

800m Row
80 Assisted Lunges

Overhead Press

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

Notes

Movement Prep
1 Round Split With A Partner (Modify And Repeat As Needed)
500m Row
20 Lunges

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seal Stretch X 30 Seconds
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side

Strength

Wednesday, July 30th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Empty Bar Bench Press

Strength

Bench Press
Every 3 Minutes On The Minute x 3 Rounds
1 Reps @ 90% 1 Rep Max Or A Moderate/Heavy Weight

Accessory

6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Bootcamp

Wednesday, July 30th, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
10 Inchworm To Push Ups
10 Bent Over Dumbbell Rows
30 Jumping Jacks

WOD

Workout Format

21-15-9 ~ Time Cap 14 Minutes
COMPETITVE
Burpee Dumbbell Row (35/25)
Push Press

Performance

Burpee Dumbbell Row (35/25)
Push Press

Lifestyle

Burpee Dumbbell Row (35/25)
Push Press

Bench Press

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

Notes

Movement Prep
1 Rounds (Modify And Repeat As Needed)
3 Burpee Dumbbell Row
5 Push Press

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Pose X 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side

Bootcamp

Tuesday, July 29th, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
200m Run
12 Scap Pull Ups
12 Empty Bar Deadlifts

WOD

Workout Format

4 Rounds for Time ~ 15 Minutes
COMPETITVE
6 Strict Pull Ups
12 Deadlifts (225/160)
400m Run

Performance

12 Kipping Or Band Pull Ups
12 Deadlifts (155/110)
400m Run

Lifestyle

10 Ring Rows
12 Deadlifts
300m Run

Barbell Bent Over Row

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

Notes

Movement Prep
1 Round (Modify And Repeat As Needed)
3 Strict Pull Ups
5 Deadlifts (Easy Weight And Build To Workout Weight)
4 Deadlifts
3 Deadlifts
2 Deadlifts
1 Deadlifts

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Scorpion Twist Stretch X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Prayer Stretch X 30 Seconds

Strength

Monday, July 28th, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
15 Empty Bar Back Squats

Strength

Back Squat

Every 3 Minutes On The Minute x 3 Rounds
1 Reps @ 90% 1 Rep Max Or A Moderate/Heavy Weight

Accessory

6 Reps: Dumbbell Split Squats Per Side / Every 2.5 Minutes On the Minute
6 Reps: Barbell Glute Bridge / Every 1.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every Minute On the Minute
10 Reps: Single Arm Farmer Carry March Per Side / Every 2 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Bootcamp

Monday, July 28th, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
8 Wall Ball Clean And Press
12 Wall Ball Russian Twist Per Side
20 Jumping Jacks

Strength

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

WOD

Workout Format

AMRAP ~ 13 Minutes

Competitive

15 Wall Balls (20/14)
30 Sit Ups
60 Double Unders

Performance

15 Wall Balls (14/10)
30 Sit Ups
100 Single Unders

Lifestyle

15 Air Squats
20 Sit Ups
60 Single Unders

Notes

Movement Prep
1 Round (Modify And Repeat As Needed)
5 Wall Balls
5 Sit Ups
10 Double Unders

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side
Arm Across Chest Shoulder Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side

Strength

Sunday, July 27th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
15 Empty Bar Shoulder Press

Accessory

3 Sets x 6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
3 Sets x 8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Notes

Shoulder Press
Every 3 Minutes On The Minute x 5 Rounds
3 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Olympic Weightlifting

Saturday, July 26th, 2025 – Olympic Weightlifting 227.2

Accessory

A) KB Lateral Swing
E1:30MOM4
Perform with a heavy kettlebell.
NOTE: Work 1 side per set. (i.e. 1st set: right side; 2nd set: left side)
TOTAL 10 REPS PER SET
B) KB ISO Banded Curl March
E1:30MOM3
Perform with a heavy kettlebell.
NOTE: March on the spot while maintaining the bicep curl.
TOTAL 15 REPS PER SET

Clean Work

E1:30MOM5
1 Power Clean + 1 Mid-Hang Power Clean
TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 80%
5th set: 80%
% of Power Clean or Clean

Back Squat

E3:00MOM4
1st set: 6 @ 75%
2nd set: 6 @ 75%
3rd set: 6 @ 75%
4th set: 6 @ 75%
% of Back Squat

Olympic Weightlifting

Saturday, July 26th, 2025 - Olympic Weightlifting 227.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Single Arm Strict Press
C) 10 Band Good Morning
D) 10 Hips CARS or 90-90 Hip Rolls

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 3 Jerk Drive + 2 Split Jerk
B) 3 sets: 3 Tall Muscle Snatch + 3 Tall Power Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Muscle Clean + 3 Tall Power Clean

Split Jerk Work

E1:30MOM5
1st & 2nd set: 3 Jerk Drive + 1 Split Jerk
TOTAL 4 REPS
1st set: 70%
2nd set: 75%
3rd to 5th set: 1 Jerk Drive + 1 Split Jerk
3rd set: 80%
4th set: 80%
5th set: 80%
% of Split Jerk

Snatch Work

E1:30MOM5
1 Power Snatch + 1 Mid-Hang Power Snatch
TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 80%
5th set: 80%
% of Power Snatch or Snatch

Strength

Friday, July 25th, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift

Accessory

6 Reps: Barbell Romanian Deadlift / Every 2.5 Minutes On the Minute
6 Reps: Dumbbell Suitcase Squat / Every 2.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every 1.5 Minutes On the Minute
10 Reps: Farmer Carry March / Every 2 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Deadlift

Every 3 Minutes On The Minute x 5 Rounds
3 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Bootcamp

Friday, July 25th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes At An Easy Pace
20 Plate Hops
12 Plate Ground to Overhead
20 Seconds High Plank Lateral Walk Over Plate

Strength

Deadlift
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

Notes

Specific Warm-Up & Movement Prep
To Be Completed Within 5 Minutes
200m Run
15 Double Dumbbell Curl and Press With A Light Weight
5 Burpees

4 Rounds for Time ~ 18 Minute Time Cap

COMPETITIVE

10 Single Dumbbell Hang Clean and Shoulder To Overhead (50/35)
15 Burpees
400m Run

PERFORMANCE

10 Single Dumbbell Hang Clean and Shoulder To Overhead (35/25)
15 Burpees
400m Run

LIFESTYLE

10 Single Dumbbell Hang Clean and Shoulder To Overhead
15 Burpees
400m Run

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Cross Body Shoulder Stretch X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Forward Fold X 30 Seconds
Calf Stretch X 30 Seconds Per Side

Bootcamp

Thursday, July 24th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes At An Easy Pace
10 Scap Pull Ups
12 Push Ups At Any Level
15 Sit Ups
30 Jumping Jacks

Strength

Overhead Press
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

WOD

Workout Format

AMRAP 12 Minutes

Competitive

12 Toes to Bar
Air Bike (30/25)

Performance

12 Hanging Leg Raises
Air Bike (25/20)

Lifestyle

12 Hanging Or Lying Knee Raises
Air Bike 2 Minutes Max

Notes

2 Rounds To Be Completed Within 5 Minutes
Round 1
15 Kip Swings
10 Leg Raises
30 seconds Air Bike
Round 2
5 Toes To Bar
30 Seconds Air Bike

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Across The Chest Shoulder Stretch X 30 Seconds Per Side

Strength

Wednesday, July 23th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Empty Bar Bench Press

Strength

Bench Press
Every 3 Minutes On The Minute x 5 Rounds
3 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Accessory

6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Bootcamp

Wednesday, July 23th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes At An Easy Pace
5 Inchworm To Push Up
10 Bodyweight Squats
10 Band Overhead Press
10 Band Pull Aparts

Strength

Bench Press
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

WOD

Workout Format

For The Remainder Of Class / Rest 1:1
COMPETITVE
Hard Row (500m/425m)
10 Double Dumbbell Thrusters (35/25)

Performance

Hard Row (400m/340m)
10 Double Dumbbell Thrusters (25/15)

Lifestyle

4:00 Minutes Max
10 Double Dumbbell Thrusters

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 5 Minutes
200m Row
5 Double Dumbbell Thrusters

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Pose x 30 Seconds
Standing Forward Fold X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side

Bootcamp

Tuesday, July 22nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes At An Easy Pace
16 Walking Lunges
15 Band Rows
15 Calf Raises
30 Seconds Plank

Strength

Bent Over Barbell Row
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

WOD

Workout Format

AMRAP ~ 15 Minutes
COMPETITVE
20 Ring Rows
15 Sit Ups
30 Double Unders

Performance

20 Ring Rows
15 Sit Ups
50 Single Unders

Lifestyle

20 Ring Rows
15 Sit Ups
30 Single Unders

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 5 Minutes
10 Ring Rows
10 Sit Ups
15 Single or Double Unders

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Scorpion Twist Stretch X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Child's Pose X 30 Seconds
Upper Back Stretch On Rig X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side

Strength

Monday, July 21st, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
15 Empty Bar Back Squats

Strength

Back Squat

Every 3 Minutes On The Minute x 5 Rounds
3 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Accessory

6 Reps: Dumbbell Split Squats Per Side / Every 2.5 Minutes On the Minute
6 Reps: Barbell Glute Bridge / Every 1.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every Minute On the Minute
10 Reps: Single Arm Farmer Carry March Per Side / Every 2 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Bootcamp

Monday, July 21st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes At An Easy Pace
10 Dynamic Squats
10 Band Good Mornings
10 Scapular Push Ups
5 Inchworms

Strength

Back Squat
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes

Strength

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
Round 1
10 Double Dumbbell Deadlifts At A Light Weight
10 Push Ups At A Scale Easier Than Your Workout
Round 2
5 Double Dumbbell Deadlift At Working Weight
5 Push Ups At Workout Scale

WOD

Workout Format

4 Rounds for Time ~ 14 Minute Time Cap

Competitive

20 Double Dumbbell Deadlift (50/35)
20 Deficit Push Ups

Performance

20 Double Dumbbell Deadlift (35/25)
20 Deficit Push Ups

Lifestyle

20 Double Dumbbell Deadlift
20 Elevated Push Ups

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side